6 pax rolled into the Roost Thursday to get better. The rain from overnight had ended making conditions ideal for some work on the track. As horror stories from Tuber’s Tuesday block workout were being told, YHC indicated there would be no blocks used today but probably a good idea to grab gloves. Some listened, other didn’t. Here’s how it went down.
Conditions: Wet and 58
Tha Thang:
YHC likes acronym workouts because they are easy to remember and can get creative. Today YHC wanted to show the pax a few never before seen exercises. The feedback was mixed at best.
Disclaimer
Merkin Mile: Run a lap around the track then do 20 merkins. Complete a total of 4 laps.
ATMs: Starting in plank position, Alternating shoulder taps x10 (IC), Tempo Merkins (slow) x 10 (IC), Merkins x 10 OYO. That went fast so rinse and repeat. Run a lap.
Ring of Fire (with music): 3 rounds of ring of fire. Each round ends once the classic Johnny Cash song is over. 1st round: Squats x 10 (remaining pax hold air chair. 2nd round: Flutter kicks x 10 (remaining pax hold 6 inches). Round 3: Merkins x 10 (remaining pax hold plank). Run a lap
Chumbaburpee (crowd favorite): To the song, Tubthumper by Chumbawampa, start with SSH at beginning of song, then every time they say, “I get knocked down, but i get up again” you do a burpee. While not doing burpees, you are continuously doing SSH. In the end, you will do about 27 burpees. Run a lap.
Howling Monkeys: In a circle, everyone grabs their ankles in Monkey Humper fashion. The first person does ten monkey humpers followed by the next person and so on as in other “ring of fire” exercises. Don’t let go of the ankles! Went around the circle 3 times. Run a lap
Extended Mary
Russian Twists x 31 (IC)
Flutter Kicks x 20 > 6 inches > 45 > spread em > 45 > 6 inches > Flutter kicks
Mountain Climbers x 30 (IC) > Plank sequence
Slow Squats x 20 (IC) Hold air chair for final minute
Fun times this morning. Went for something a little different when planning the workout. Chumbaburpees are terrible due to the number of them and the fact that awful song is stuck in your head all day.
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